The dangers in our favourite comfort foods

Homemade chicken soup, macaroni and cheese, curry and rice, bread pudding. These are comfort foods; they give us a sense of well being when sick, distressed, far from home or lonely. Each person has their own favourite comfort food, often something from childhood that is soothing and creates a sense of well being.

Although these foods bring us comfort, they are often high in sugar, fat and carbohydrates which can cause weight gain, raise blood pressure, and affect the heart and liver.

“There is actually science behind why we feel good when we eat these foods,” says Wendy Levin, Registered Dietitian and Certified Diabetes Educator at The Scarborough Hospital. “Starchy foods raise our serotonin levels, which makes us feel good. And warm foods release endorphins which can cause us to feel less pain and fewer negative effects of stress.”

But the calorie and fat count in some of these favourites can be high. For example:

• Homemade macaroni and cheese – 466 calories, 23g fat, 45g carbs
• Homemade chocolate chip cookies –330 calories, 16g fat, 46g carbs
• Beef Patty – 300 calories, 14g fat, 34g carb
• Sticky Rice Wrapped in Lotus Leaf (100 g) – 220 calories, 7g fat, 31g carbs
• Small fries – 250 calories, 13g fat, 30g carb
• Mixed Nuts (½ cup) – 400 calories, 35g fat, 15g carb

“You don’t have to stop eating your favourite comfort food altogether,” says Wendy. “But you can adjust the recipes to make them healthier, eat smaller portions, and enjoy them less often. Moderation is the key.”

Recipes can always be adjusted by reducing the fat, adding less salt, less sugar or using sweeteners in place of sugar.

Keeping your kidneys healthy

About the size of a deck of cards, kidneys are small but mighty organs that perform vital functions to maintain internal stability in our bodies. They do this by regulating the amount of water we hold or release, eliminating waste and sustaining normal blood value ranges, all of which are vital to our overall health.

“The kidneys are crucial to almost every system in the body,” says Dr. Janet Roscoe, Nephrologist at The Scarborough Hospital. “Failing kidneys can result in heart failure due to an inability to remove water, and predispose individuals to infection because of a reduced immune system and damage to other organs such as bones. This is in addition to the toxic effects of being unable to remove poisons.”

Primary risk factors for developing kidney disease include diabetes, heart disease, high blood pressure and a predisposition to kidney disease. Other risk factors can include autoimmune diseases such as lupus, rheumatoid arthritis and infections.

Age is also a risk factor. Our kidneys experience natural wear and tear as we get older, and living an unhealthy lifestyle accelerates the workload on kidney functions. Prevention is crucial to reduce the chances of kidney disease as we age, but even those who have already experienced kidney disease can use the following tips to improve their kidney health:

• Avoid regular and prolonged use of over-the-counter pain medication such as Tylenol, Aspirin, Advil, Motrin and Excedrin. These medications can cause kidney damage and should be used in emergency situations rather than on a daily basis. If your doctor has prescribed non-steroidal anti-inflammatory drugs, ask about the effect they may have on your kidneys.
• Stay hydrated, but avoid over-consumption of water as the kidneys work hard to produce urine.
• Exercise regularly and enjoy a healthy diet including kidney-friendly foods such as broccoli, cauliflower, brussel sprouts, cabbage, berries, apples, garlic, peppers and tomatoes.
• Moderate alcohol as high consumption can elevate blood pressure. Tobacco causes hardening of the arteries and damages the delicate filters in the kidney, which then reduces their ability to remove poisons from the body. Your best bet is to reduce alcohol consumption and quit smoking altogether.

“It’s also very important to book an annual physical with your family doctor to catch any potential problems at an early stage,” says Dr. Roscoe. “Learn about your family’s medical history, and talk to your doctor about getting tested if you think you may be at risk.”

Are you getting enough Vitamin D?

Some days it feels like we never see the sun. With an average of nine hours of daylight during the winter months (compared to about 15 hours during the summer), most Canadians are not getting the sun exposure required for sufficient levels of Vitamin D between October to March.

Also, known as the “sunshine vitamin”, Vitamin D has many benefits: reduce heart risks, help to fight viral infections, absorb calcium for healthy bones and teeth, maintain healthy blood pressure, control insulin production and help to prevent certain cancers, especially colorectal and breast cancer.

“Low blood levels of Vitamin D are common in Canada,” says Sara Mahdavi, Nephrology Dietician at The Scarborough Hospital. “In many scientific studies, low levels of Vitamin D have been linked to several diseases such as diabetes, multiple sclerosis, and cancer of breast, prostate and colon.”

The best way to get Vitamin D is through diet and/or short periods of spring and summer sun exposure on hands and arms (15-30 minutes depending on your age, skin pigmentation and body mass) before putting on sunscreen. However, during the autumn and winter months, we have no choice but to use foods high in Vitamin D content.

“There are a number of ways you can easily add Vitamin D to your diet,” explains Sara. “These include fatty fish such as salmon and sardines, eggs, or fortified products such as cow’s milk and soy beverages. For vegetarians, mushrooms and fortified soy milk are the only non-animal sources of Vitamin D. Always look for food labels showing greater than 20 per cent daily value.”

Vitamin D supplements are also readily available over-the-counter at pharmacies and health food stores in pills, chewable tablets and drops. A registered dietician or your family physician can help you determine if you are getting enough Vitamin D. 

Sara recommends the following tips for getting more Vitamin D:

• Use low fat milk or fortified soy beverages instead of water in things like smoothies , scrambled eggs and hot chocolate
• Add salmon to your diet in foods such as wraps and sandwiches at least two times per week
• Spend more time outside
• Add a 400 IU Vitamin D daily if you are a healthy adult, 50 years of age or older

Four ways to lower your cholesterol without medication

You’ve just been told your cholesterol levels are too high. This can be overwhelming and maybe a little scary. But the good news is that if caught early, you can reduce your cholesterol levels naturally and avoid medication.

High blood cholesterol is a major risk factor for heart disease and stroke. So, it’s important to understand what it is and how you can control it.

“High cholesterol levels occur when your low-density lipoprotein (LDL), or ‘bad’ cholesterol, is high, and your high-density lipoprotein (HDL), or ‘good’ cholesterol, is low,” says Layla Al-Rehany, a clinical dietician at The Scarborough Hospital. “Healthy lifestyle and nutrition are crucial to help managing cholesterol levels.”

Here are four healthy lifestyle and nutrition strategies to reduce your cholesterol levels:

Lose weight – being overweight can result in higher LDL and lower HDL. You can improve your cholesterol levels and lower your risk of heart disease by losing about five to 10 per cent of your body weight. So, if you weigh 150 lbs, you would have to lose 7.5 to 15 lbs to reduce your risk.

Increase physical activity – to stay healthy, everyone should exercise about 30 minutes a day five times a week. This can help lower LDL and raise HDL. If you’re not currently active, try starting with a low impact activity such as brisk walking, swimming or a leisurely bike ride.

Change your diet – select foods that are lower in saturated fats, trans fat and cholesterol. Make sure to include lots of fruits, vegetables, whole grains and lean sources of protein in your diet which are good sources of fibre and unsaturated fats. Here are some healthy food options:

• Oatmeal, oat bran and high-fibre foods such as kidney beans, apples, pears, barley and prunes contain soluble fibre which reduces your LDL.
• Fish and omega-3 fatty acids can reduce blood pressure and lower your risk of developing blood clots. Try to eat two servings per week of baked or grilled fatty fish such as salmon or mackerel. You can also take a fish oil supplement.
• Skinless lean cuts of meat and poultry.
• Skim or 1 per cent milk, yogurt with 1 per cent milk fat or less, cheese with 15 -20 per cent milk fat or less.
• Unsaturated oils such as canola, olive, peanut, safflower, soybean, sunflower or corn – about two tablespoons each day. Use them in marinades, stir fry and salad dressings. When it comes to oils, do not choose “light” versions as they are just more processed and you will get less benefit.
• Non-hydrogenated soft margarine made from unsaturated oils.
• Walnuts, almonds, hazelnuts, peanuts, pecans, some pine nuts and pistachio nuts can help reduce cholesterol. But they are high in calories, so stick to about a handful per day, and avoid nuts covered in salt or sugar.

Stop smoking – smoking lowers your HDL and raises your LDL. You can reverse these effects if you stop smoking today.

With some hard work and dedication, you can implement all of these strategies into your lifestyle and see significant changes in your blood cholesterol levels.

Demystifying common food and nutrition myths

When it comes to eating healthy, it’s not always easy to separate fact from fiction.

“We’re constantly bombarded with food and nutrition advice from friends, family, the media and the Internet, so it’s no surprise that certain misconceptions continue to thrive,” said Belinda Lo, a Dietitian at The Scarborough Hospital.

Lo takes us through some of the most common food and nutrition myths, and the truth behind them.

Myth: Nuts are fattening
Fact: Nuts and seeds have a high amount of unsaturated fats—the good kind—and are also a good source of protein and fibre. However, it is important to enjoy them in moderation.

Myth: Carbohydrates are bad for you
Fact: Everyone needs carbohydrates to meet their energy needs. Carbohydrates are found in grains/grain products, fruits, vegetables and milk. We should include more whole grains, fruits and vegetables in our diet and eat less processed foods that contain refined sugars, such as pastries, cookies and other sweets.

Myth: Fat free and low fat foods are healthier
Fact: The lower the fat, the better is a good rule when it comes to dairy products and meat, but it’s not always the case with other foods. Some low fat or fat free products can also contain a lot of sugar and sodium. So make sure you check the nutrition labels.

Myth: Raw fruits and vegetables are more nutritious than cooked ones
Fact: While some vegetables may contain higher levels of antioxidants when cooked, both raw and cooked fruits and vegetables are sources of vitamins, minerals and fibre. Everyone should eat plenty of them.

Myth: Eating too much sugar causes diabetes
Fact: Eating too much sugar does not directly cause diabetes. However, foods that are high in refined sugars, such as candies, cakes, cookies, and pastries, can also contain a lot of saturated/trans fats (the bad fats) and calories. Being overweight and having high cholesterol levels are risk factors for developing Type 2 diabetes.

Six tips for getting the necessary fruits and vegetables on a budget

Getting enough fruits and vegetables is important for a balanced diet and your overall health, but fresh fruits and vegetables can add up on the food bill, especially when out of season. But there are ways you can get the most nutrition out of your food dollar.

Canada’s Food Guide recommends four servings of fruits and vegetables for children 2 to 3 years; five for children 4 to 8 years; six for children 9 to 13 years; seven for girls 14 to 18 years; eight for boys 14 to 18 years; seven to eight for women 19 to 50 years; eight to ten for men 19 to 50 years; and seven for all adults 51 years or older.

“Following Canada’s Food Guide will help you meet your nutritional needs while reducing your risk of obesity, type 2 diabetes, heart disease and some cancers,” says Veruschka Muller, a Clinical Dietitian at The Scarborough Hospital.

Here are some tips on how to help ensure you get the fruits and vegetables you need without breaking your food budget.

1. Buy fruits and vegetables that are in season and skip those that are not.
2. Freeze or can foods yourself for use in the winter months when fresh, local produce is limited.
3. Turn your leftover vegetables into soups or stews.
4. Always look at the clearance produce. Some of these items might be ideal for tonight’s dinner or for adding to a loaf or muffins.
5. Root vegetables such as potatoes, onions, carrots and turnips are often well priced and typically keep well much longer than other vegetables.
6. Frozen vegetables can be a nutritious and economical choice. Avoid purchasing ones in sauces which can increase the cost and the calories.

Seven ways to stay heart healthy

With temperatures dropping below zero, it can be challenging to stay heart healthy during the winter months. Cold weather can have a negative effect on your body, working harder to keep up its core temperature. Arteries can constrict to conserve heat, which can be bad news for those who already have heart problems.

Fortunately, there is something you can do to help your body during these cold months. You can be heart healthy.

Being heart healthy means eating well and staying active. Dr. George Vertes, a cardiologist at The Scarborough Hospital, explains the many things you can do to be conscious of the needs of your heart:

1. Visit your doctor for an annual check-up to monitor your risk for heart disease. Be aware of your family history and keep track of your blood sugar levels, cholesterol profile and blood pressure.
2. Reduce your exposure to stressful situations. Remember to take time to unwind before or after a stressful day. Do the things that help you relax. Yoga is also a great way to reduce your stress level.
3. Eat vegetables and fruit every day. Eat foods that are low in saturated fats and sodium, and lean cuts of meats. If possible, plan your meals ahead and be conscious of what you are eating when at a restaurant. A heart healthy diet is always a wise choice.
4. Smoking can negatively affect your health and the health of those around you. Being exposed to cigarette smoke can cause plaque build-up in your arteries, limit the amount of oxygen in your blood and increase your risk of developing blood clots.
5. Get some physical activity each day. Take advantage of local or company gyms to do cardio workouts or participate in group fitness classes.
6. Do not overeat. Don’t put your body under the stress of the latest unhealthy diet trend. Keep track of your waist circumference, weight and BMI and know whether you’re in the healthy weight range for your height and gender.
7. Contact your doctor if you have any of these warning signs of heart disease, such as chest discomfort or undue shortness of breath.

Eight ways to avoid holiday weight gain

It’s the time of year to celebrate the season with friends and family and gatherings typically involve plenty of food. But how do you enjoy the holidays without worrying about if your clothes will be too snug in the New Year?

“With holiday parties, office potlucks and hectic schedules, it is likely that many will not be sticking to their regular eating patterns and exercise regime,” says Theresa Diduck, Senior Clinical Dietician at The Scarborough Hospital. “Holidays are a time when people like to indulge. The key is moderation.”

Theresa shares eight tips to help you avoid holiday weight gain:

1. Don’t go to the party hungry. You are more likely to overeat if you are hungry. A healthy snack prior to the party will help you avoid overeating.
2. Don’t forget to drink plenty of water which not only is calorie free, but helps you to keep hydrated during our winter season.
3. Watch your alcohol intake. Many alcoholic drinks are high in calories and the more your drink, the less likely you are to watch what you eat.
4. Make your choices wisely. With tables full of food at holiday gatherings, choose items like fresh fruits and vegetables and be cautious of dips and sauces.
5. Stay active during the holiday. If keeping up with your regular exercise routine is difficult during the holidays, substitute family activities. An evening neighbourhood walk or an afternoon family skate are great ways to fit in exercise and enjoy time with your family.
6. Limit sweets. Don’t deny yourself a few treats during the holidays but be careful not to over indulge.
7. Be aware of how often you taste test your food while cooking.
8. Don’t forget to socialize at get-togethers. Remember the party is about gathering with friends and family. Focus on the conversation, not the food.

Ten benefits of breastfeeding your baby

“The research and evidence are compelling and overwhelming. Breastfeeding is far superior for mother and baby,” says RN Kelly Matijcio, Lead Lactation Consultant at The Scarborough Hospital.

Each day, Kelly shares her expertise with staff and new families at the hospital’s Family Maternity Centre and is working toward making the hospital more baby friendly.

“New moms know that breastfeeding is good for their baby but they don’t know the immense difference between breast and formula feeding and how artificial and inferior formula is to mother’s own milk.  Breastfeeding is normal,” she says. “Breastfeeding should be called ‘breast-nurturing’ as many of the benefits of breastfeeding have nothing to do with the milk.”

Here are some of the breastfeeding benefits Kelly shares with her patients:

1. Research shows children who were breastfed have stronger academic performance and score higher on I.Q. tests.  Breast milk builds a baby’s brain with special ingredients that formula does not have.
2. Breastfed babies communicate with their mother’s stronger immune system and as a result, breast milk contains standard and tailored antibodies that help prevent and cure illness.
3. Breast milk is all natural and species specific which means it works best because it is made by a human mother for a human baby.
4. Breastfed babies have normal oral facial development and smile sooner.
5. Breastfed babies cry less than babies who are not breastfed and experience far less colic because breast milk is easier to digest.
6. Breastfeeding is environmentally friendly. Breastfed babies have less output and dirty fewer diapers.
7. Breastfeeding is free and breastfed babies are not dependent on a clean water supply.  In an emergency, clean, nourishing, protective milk will always be available.
8. Breastfeeding is more than just feeding, it is a baby’s first relationship of love and trust. Breastfeeding builds a strong bond between a mother and her child.  That bond enables the baby to build strong bonds with others throughout life.
9. Some of the immune properties that a mother gives to her baby by breastfeeding can last and protect the baby over his or her entire lifespan, long after breastfeeding ends.
10. Mothering is enhanced by breastfeeding and the hormones that drive the breastfeeding relationship, promoting the mother’s desire to love, touch, hold and feed her baby.  Mothers who breastfeed, according to research, are also less likely to develop breast cancer, ovarian cancer and weak bones.

Eight tips for healthy, child-friendly lunches

As children prepare to go back to school, many parents are seeking creative ways to pack healthy lunches their children will eat.

Pre-packaged foods can be tempting but often don’t have the nutritional value your child needs, says Theresa Diduck, Senior Clinical Dietician at The Scarborough Hospital. Variety can help; the same lunch every day can be boring. If your child is looking forward to lunch, he’s more likely to eat it, she says.

Theresa shares some of her tips for making healthy lunches that will get almost any child’s approval:

1. Use different kinds of bread like whole wheat pita pockets or wraps and stuff with lean cuts of preservative-free deli meats.
2. Add legumes like beans, chickpeas or grated vegetables to sandwiches.
3. Fresh herbs contain anti-oxidants. Add chopped mint, cilantro or dill to sandwiches and dips.
4. Have your child help make lunch. Children are more likely to eat their lunch if they participated in making it.
5. Don’t forget thermos lunches. A hearty soup, or last night’s low-fat macaroni and cheese are great lunch alternatives.
6. Add vegetable and fruit slices to sandwiches. Chopped apple and diced chicken mixed with a little low-fat mayonnaise is a great option.
7. Vegetable slices and whole grain crackers with hummus are a good alternative to sandwiches.
8. Children like to eat fruits and vegetables when there’s something to dip them in.  Make a yogurt-based, low-fat dip for fruits and veggies.